Tip of the hat to everyone who made it through the final hill repeat and long run workouts last week. We had some challenging weather and road conditions to overcome the past 2 weeks. This weekend, we expect to get back on schedule. As we will be at a home for the long run, I plan to have the shirts that were not distributed last week. These are the standard Jeff Galloway technical shirts for all paid participants. The special Flying Pig 20th anniversary shirts will be produced within the next few weeks. More details on that soon.

Here are the workouts for this week -

Wednesday, January 24th - Tempo Run
We are in the "speed building" phase for those who have a time goal. The run distance is 5 miles around the Newport-Covington-downtown Cincinnati area from our meeting location. We will divide up into groups for a tempo run (a "race rehearsal" workout), in which the first mile is a warm-up at long-run pace and run/walk ratio, the next 3 miles are at goal pace and run/walk-ratio (2 minutes/mi faster than the long-run pace), and the last mile to cool down at long slow run pace. Sometimes, we run these as a group by agreeing to a pace faster than the long-run pace on Saturday that covers the majority of people.
TIME: meet at 6:00pm
LOCATION: Gallery Entrance at Newport on the Levee, 1 Levee Way (on 3rd Street), Newport, KY 41071

LOOP 1 – 8 miles (half marathoners and marathoners)
LEFT out of house onto Linwood Ave & start at intersection of Delta and Linwood
Go up Linwood Ave
LEFT on OBSERVATORY AVENUE
RIGHT on STETTINIUS AVENUE
RIGHT on ERIE AVENUE
LEFT on PAXTON AVENUE
RIGHT on WASSON ROAD
RIGHT on MARBURG AVENUE
LEFT on ERIE AVENUE
RIGHT on BRAMBLE AVENUE (mi 5)
RIGHT on SHERWOOD AVENUE (first right after turning on Bramble)
RIGHT on ARNSBY PLACE
LEFT on ERIE AVENUE
LEFT on DELTA AVENUE
LEFT on LINWOOD AVENUE & return to 3243 Linwood Ave

LOOP 2 - 7 MILES (marathoners)
LEFT out of house onto Linwood Ave
LEFT on DELTA AVENUE
LEFT on EASTERN AVENUE
RIGHT on AIRPORT ROAD to intersection of Airport and Wilmer Ave
Cross Wilmer Ave to get on Lunken 5-Mile trail
LEFT on LUNKEN TRAIL and go past Hangar 52 to turn-in
RIGHT on LUNKEN TRAIL toward golf course (going toward steep hill)
Turn around just past porta-potty (mi 3.5) & re-trace route back to Wilmer
LEFT on WILMER AVENUE
RIGHT on AIRPORT ROAD
LEFT on EASTERN AVENUE
RIGHT on DELTA AVENUE
RIGHT on LINWOOD AVENUE and return to 3243 Linwood Ave

EXTRA 2 MILES (marathoners with time goal):
RIGHT out of house onto Linwood Ave and continue to intersection of Linwood and Herschel Ave
LEFT onto HERSCHEL AVENUE and continue to intersection of Herschel and Suncrest Dr [mile 0.9]
LEFT onto SUNCREST DRIVE and follow it around bearing left to intersection of Suncrest and Griest Ave
RIGHT onto GRIEST AVENUE and continue to intersection of Griest and Delta Ave
LEFT onto DELTA AVANUE and continue to Mt. Lookout Square
Go past Mt. Lookout Square and return to 3243 Linwood Ave [mile 1.9]